Tuesday, June 11, 2019

Koda CrossFit

CROSSFIT TOTAL
A) 3 Attempts at 1RM Back Squat

B) 3 Attempts at 1RM Shoulder Press

C) 3 Attempts at 1RM Deadlift

JACKED

A) EMOM for 12 min
E: 30s Wall Sit
O: 30s Plank Shoulder Taps (smooth and controlled)

B1) 20-18-16-14-12 DB Seated OH Tricep extension
rest 15s
B2) 5x20s Banded Tricep Pressdowns
Rest 90s
C) 5×2 deficit HSPU negative 10s negative w/5s rest between reps
*REST AS NEEDED between sets